CrossFit Ironside – CrossFit

Back Squat (3 Rep Max)

Opt. 1 Test out 3 Rep Max

Opt. 2 5×3 @65% of 1 RM Tempo Squat (5sec tempo)

Opt. 3 10 min EMOM @ 75% of 1RM

Metcon (AMRAP – Reps)

3 Rounds:

3 min alt. tabata

DB Deadlift

DB H Clean

DB STO Presses

then

-1 min rest-

(Rx+)45-50-30-35

Metcon (AMRAP – Reps)

Optional Acc. Work:

4 Rounds:

Super-set

W. Sit-ups/ Knees-to-chest/plank

-Rest 1 min-